World no tobacco day 2025 : What are the top 7 tips to quit smoking for good

Cigarette smoking is one of the leading preventable causes of death. If you quit smoking, you can gain additional years of life, according to studies.

But despite the knowledge of health hazards with smoking, like cancer, heart-lung diseases, and vascular diseases, the question remains, "How to Quit Smoking for Good ?"

So here are the 7 tips for the same 

1. Set the intention to quit smoking 

On this World No Tobacco Day, 31st May 2025, understand its theme “Bright products. Dark intentions.” and slogan, “Unmasking the Appeal“.  

Understand the health hazards of tobacco, irrespective of its appealing nature. Accept that cigarette smoking is a problem, and you are ready to quit.  Seek help from friends, family, and your physician.

2. Understand the tobacco withdrawal symptoms 

Seek professional help and understand withdrawal symptoms after you stop smoking. Symptoms include craving for a cigarette, difficulty concentrating, irritability, restlessness, mood changes, insomnia, and increased appetite. They peak in the first three days of smoking cessation and gradually subside over the next four weeks.  If you learn to manage withdrawal symptoms, then you are more likely to quit successfully. 

3. Medicines  

Consult a Physician for medicines to control withdrawal symptoms after you stop smoking ( nicotine patch, varenicline, or bupropion), which can be started before or on the date when you stop smoking. 

4. ACE strategy

Identify environmental triggers, such as morning tea, alcoholic drink, or the end of a meal, and use the ACE (Avoid Change Escape) strategy to cope as mentioned below.

• Oral strategies – Chew gum, drink a glass of water, or have a small, healthy snack.  

• Behavioral distraction – Engage in repetitive or simple activities (eg, doodling, knitting).

• Cognitive distraction – Think about what needs to be done (eg, for work, errands); make a to-do list if you are craving. 

• Self-help - Educate yourself about how to quit smoking from self-help books/materials on websites / mobile apps. Join support groups / seek help from helplines to get the drive to quit smoking. 

• No-smoking zones – Enact no-smoking policies for home/office/car to minimize time spent with people who smoke. No cigarettes to be kept in the house/office/car (Out of sight = Out of mind).

• Exercise- Take a walk / hit the gym when you feel cravings. 

• Positive self-talk and visualization – Think "this will get easier," or visualize yourself not smoking. 

  
  

5. Stress management 

Stress is a commonly reported barrier to quitting smoking. Be aware of stress-related symptoms as a significant trigger to smoke (eg, muscle tension, irritability, difficulty concentrating, drinking alcohol), and to practice strategies to counter stress and avoid smoking, like:

• Deep breathing

• Guided imagery

• Progressive muscle relaxation

• Brief meditation

• Stretching

• Mindfulness interventions focused on decoupling associations between cravings and smoking 

  
  

6. Quit Date

Decide on a quit date and taper smoking to the quit date, OR stop altogether on the quit date. Generally, choose a date that is important to you, e.g., Birthday / Anniversary. 

Make lifestyle changes as per the above 5 tips and be ready on the "Quit Date" with all strategies to counter all cravings.  

7. Reinforce reasons to quit 

Reinforce the benefits of quitting after the quit date. Share your reasons for quitting with close friends and family; this will provide additional support. 

Remember the health benefits of quitting. Think of being able to save the money on smoking today and on healthcare in the future. 

Celebrate your wins over cravings by treating yourself with gifts and rewards.